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Messages - LT3976

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46
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: August 06, 2019, 02:15:37 pm »
Workout 2:

Calf raises, 2 up 1 down
SL calf raise ISO, 50 lbs x 40 sec with slow eccentric on last rep
Rhythm squats, 135 x 36
ATG ankle exercise

Shoulder dislocates, 2.5 lbs
Face pulls, 2 black bands
Lateral raise with 5 sec hold at top, 5 lbs
Incline db curl, 10 lbs

Ankle flossing

Only did 1 set of each exercise.  Most of them I didn't count reps, kept weight light enough that I could go high reps and went to fatigue.  Lower legs felt awesome after this, shoulders too.  Perfect extra workout to help with recovery/work capacity/tendon health/etc

47
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: August 06, 2019, 09:23:56 am »
8/6/19

BW:  183.4

Workout:

A1.  Pigeon pose, 3 x 60 sec
A2.  Weighted butterfly, 3 x 10 + 30 sec stretch on last rep (10,20,20)
A3.  Jefferson curl, 3 x 10 + 30 sec stretch on last rep (45,45,45)
A4.  Garhammer raise, x 6,6,6
A5.  Split squat, 3 x 10 + 30 sec stretch on last rep (6 in box, 40lbs x 10,10,10). 
A6.  QL, 3 x 15 (20,20,20)

Was able to complete all reps, but only able to hold split squat stretch for 15 secs on last rep.  Ankle and hip flexor mobility need some work.  Used a 6 inch box on split squats so I could try to keep my back leg off ground and get my front hamstring over my calf.
Good work today, felt great after.

48
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: August 05, 2019, 10:09:24 am »
8/4/19

BW:  183.8

A1.  Was supposed to be reverse sled x 100 meters, but it stormed outside last night, so did squatted backwards walk instead x 1 min (3 sets)
A2.  KOT squat, 10 in box x 10, 8 in box x 10, 6 in box x 10
A3.  Couch stretch.  Right ankle bothers me when put up against the wall for the stretch, so I held it with my hand instead
A4.  Nordics, 12 in box x 5, 10 in box x 5, 8 in box x 5
A5.  SL calf raise, BW x 9,7,6, holding at top and bottom for a count of 1, then hold in bottom position for 30 secs on last rep
A6.  Tib raise, x 18,17,16

ATG ankle exercise after

Knees feel strong, hamstrings are getting there. 
It seems my main weakness that I need to focus on is calf/ankle strength.  Was doing some running around with my son yesterday, and could feel the force going through my achilles. 
If I have time for a second workout I will probably add in some extra calf raises, jump rope, ankle hops, etc

Adarq.....I know you did a block of working on ankle stiffness a long time ago....any ideas to help bring that up to speed?

49
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: August 05, 2019, 10:02:30 am »
8/3/19

BW:  184.2

A1.  DB external rotation, 10x10,10,9
A2.  Powell raise, 10x9,8,8
C1.  Cross-bench pullover, 20x10,10.  25x10
C2.  Trap raise, 5x6, 2.5x7,8
D1.  Crushing grip, 10x9,8,8
D2.  Palming grip, 20x25 sec, 25x30,30 sec.

ATG ankle exercise
Ankle flossing

Also threw some ankle hops, skips, etc in on rest periods

50
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: August 05, 2019, 09:59:29 am »
Quote from: adarqui on August 04, 2019, 09:52:36 pm
how were the jumps after some time off?

also do you have any future dates that you're trying to hit/get close to some specific numbers?

pc!

The jumps were...awkward, I guess would be the best word for it.  Haven't max effort jumped in a while.  Felt better the more I did, like I was getting into a groove.
Nothing specific right now....I'm just shy of touching rim.  Goals are touch rim, grab rim with 1 hand, grab with 2 hands...etc.  Just trying to put the work in to get there.


51
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: August 03, 2019, 05:45:10 pm »
8/3/19

BW: 182.8

Haven't logged much this week at all, nothing much going on.  Think I did two short ISO sessions this week, but work has kept me busy and haven't felt like getting up early to workout or to get it in when I get home.
Should get much better from here though.

Workout:

Warm-up with marches, high knees, skips, etc...forward and backward

Double leg jumps x30.  Did 2 R-L plants for every 1 L-R plant jump to balance my jumping out.  Rest 30-60 seconds between jumps.

Finished with:
Reverse step-ups
ATG ankle exercise
Ankle flossing

52
Progress Journals & Experimental Routines / Re: 40x40
« on: August 01, 2019, 09:40:28 am »
Just looked at the workouts for this week.  I see they add in extra shoulder stuff already as an option, so will stick with that and Iso's

53
Progress Journals & Experimental Routines / Re: 40x40
« on: August 01, 2019, 09:39:14 am »
Quote from: Coges on July 31, 2019, 10:18:24 pm
Quote from: LT3976 on July 31, 2019, 10:15:05 am
Keep us posted on the new workout.
I'm doing my own thing right now, but have that same workout on the app.
Trying to keep my ankles, knees and shoulders healthy and get a little more jumping in right now.

I will do. I'm dipping my toe in on the workouts this week and will hit them fresh next week once I get my head aropund everything.

Also, if you don't mind me asking, why are you doing your own thing? From what I can see the anti gravity program has pretty much everything you've just described.

I tend to get a workout ADD, plus I need some extra ankle and shoulder work right now.  I think you're right though.  Probably start the ATG workout next week and follow that for 12 weeks or so, adding in my Iso's and extra ankle and shoulder stuff along the way

54
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 31, 2019, 05:44:24 pm »
There's lots of good info out there on the benefits of iso's.  I'm incorporating them right now, but more in the Jay Schroeder model. 

Check out Keith Baar when you have time.  There are a couple of podcasts or videos he's done where he talks about the benefits of iso's on tendon rehab/strength etc... pretty interesting stuff

55
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 31, 2019, 10:16:58 am »
what is dip running?

56
Progress Journals & Experimental Routines / Re: 40x40
« on: July 31, 2019, 10:15:05 am »
Keep us posted on the new workout.
I'm doing my own thing right now, but have that same workout on the app.
Trying to keep my ankles, knees and shoulders healthy and get a little more jumping in right now.

57
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 30, 2019, 08:38:53 pm »
Workout 2:

Warmup with ankle bounces, front and backwards marching, skipping, statue of liberties, shoulder circles, lateral pulses.

Single leg max jumps from 3 steps, 2x3 each side
Front and lateral drop and catch x 20 each
1 step double leg max jumps, 1x3 each side
Bent over lateral and row drop and catch, x20 each
Hi-lo pogo jumps, 2x10
Plyo push-ups, 2x8
Speed lunges, 2x10 (5 each leg)
Standing band plyo press, 2x8

Would’ve done a few fly sprints instead of the speed lunges but rain cancelled this out.  Good session though.  Felt good throughout and when I was done.


58
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 30, 2019, 01:49:48 pm »
7/30/19

BW:  181

Workout 1:
Warmup with some ankle bounces, statue of liberty and lateral shoulder pulses

ISO's

SL stand
Lunge
Standing Hamstring
Push-up bottom
Scap pull-up
Ankle flossing

These don't seem to be getting any easier!  I was able to hit 5 mins on the SL stand again today, but failed at 1:41 on the lunge before the shaking got uncontrollable.

Jumps, sprints(if weather permits), and upper body plyos/throws tonight

59
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 29, 2019, 10:12:59 pm »
7/29/19

BW:  didn't measure

Hit and miss with training last week.  Got a quick jump session in on Thursday, then took off the last few days. 
Took a mini vacation to Florida, no training, lots of eating, but good to be home and back in the routine of things.

Workout 1:

ISO's

Sl stand (5 mins)
Lunge (2 mins)----these sucked, but 2 mins straight is new top time for me
Standing hamstring
Push-up bottom position
Scap pull-up

Workout 2:

Sled push/pull-3 trips each way, approx 25 meters
SL calf raise x8
Tib raise x18
Squat calf raise x10
Tib circles 10lb to failure
Hamstring pulse x25
Patrick step-up 95x10 on 4 inch box
Long lunge iso x20 secs
Split squat 95x5 on 4 inch box
RDL 95x12
ATG squat 95x10
SL hip flexor 2 black bands x 15
QL extension 15x10
Leg raise x6
DB external rotation 10x9
Powell raise 10x7
1 arm db press 20x8
Pullover 20x11
Klokov raise 10x8
Inc db curl 10x14
Pigeon stretch
Ankle flossing


60
Progress Journals & Experimental Routines / Re: Everyone else is doing it....
« on: July 20, 2019, 06:32:57 pm »
7/20/19

Took yesterday off

Out of town today but got two quick sessions of ISO’s in

Workout 1:
SL stand
Lunge
Standing hamstring

Workout 2:
SL stand
Lunge
Standing hamstring
Scap pull-up
Push-up

Then spinal hygiene routine

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